Workout of the day

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Cat-Cow

Thread Needle to Thoracic Rotation

Scap Push-Ups

Banded Hip Distractions

Banded Hip Flexor March

Banded Side Step

A: Strength - 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Push-Ups (elevated, banded or negatives)

**Record step-up weight and add notes on how many reps completed on each movement

B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

12-15 Heel-Elevated Adductor Goblet Squats

10-12 Ring Rows

30-45sec Wall Sit Marches

**Record rounds and reps. Add note with weight used

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2 Sets, For Quality

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats

--

Add Loads

2-3 Sets

1 Segmented Clean Grip Deadlift

1 Hang Clean Pull

2 Squat Clean

5 Back Squats

--

Load to Back Squat Weights

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

"Panama" (6 Rounds for weight)

Every 90 seconds x 6 Sets

12/9 Cal Row or Ski or 9/7 Cal Bike

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

3 Sets, Progressing on Each Movement Pattern

:20 second on / :10 sec Rotation

- Echo Bike *Increase intensity each set

- Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up

- Air Squats / Medball Squats or Medball Clean / Wall Balls

- Wall Sit / Glute Bridges / Burpees

*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today's workout.

"White Noise" (6 Rounds for time)

Every 4:30 x 6 Sets

15/11 Calorie Echo Bike

20/15 Push-Ups

25 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--

Goal: Complete each set in under 3:00 minutes

Primary Objective: Complete each set in under 3:00

Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Shoulder press complex: 3 Waves, Every :90sec

Strict press + Push press

3+5 at 70%

2+3 at 75%

1+1 at 80%

3+5 at 75%

2+3 at 80%

1+1 at 85%

3+5 at 80%

2+3 at 85%

1+1 at 90%

**% based on strict press

B: Metcon - Time cap 12min (No Measure)

Shoulder shrugs: 3 x 8 (heavier side)

***

Seated delt raises: 3 sets of 10reps. Each position

Front delt raises

Lateral delt raises

Rear delt raises

*Focus on rolling back shoulders to engage lower traps - squeeze scaps/shoulder blades

C: Metcon (No Measure)

3 Supersets:

8 Pendlay rows

12 Banded lat pulls (green or black band)

***

Remaining time: Core - GHD or Vups

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x w/ partner:

20 line hops

10 plank high 5's

100 meter run/wheel

Ski-off!

Shoulder Press (Every 1:30
6x4
Build throughout sets)

Finisher:

One max set of empty barbell strict press!

EMOM 15 (No Measure)

Min 1: 10 db bench press

Min 2: 10 reverse lunges

Min 3: 10 sit-ups or weighted sit-ups

Min 4: Bike

Min 5: Rest!

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

:45/:45 Pigeon Pose

12 Alternating Scorpion Stretch

12 Alternating Iron Cross Stretch

-Then-

12:00 EMOM

minute 1: Cardio Choice

minute 2: 16 Alternating Box Step-Ups

minute 3: :15 second Dead-Hang + :15 second Active Hang

minute 4: 10 Barbell Romanian Deadlifts (31x1)

Tempo:

3 = Eccentric / Lowering Barbell

1 = Pause at 2in below Knee

x = Fast Up

1 = Pause at the Hip

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24"/20"

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)

Box: (Rx24/20, S 20/16″)

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.